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 Training Discussion Board
 high reps vs. low reps (yes again, but different)
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| Author | Topic: high reps vs. low reps (yes again, but different) | ||
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Amateur Bodybuilder 
Posts: 91 |
whatup. ill keep it short: I am subscribed to those muscle e-zines you get by mail. They are usually tips submitted by subscribers, yet this one i dunno if completely true:     | ||
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Amateur Bodybuilder
Posts: 192 |
Lower reps + HEAVY weights = MUSCLE!!!!! Hit them hard and heavy and they will grow. | ||
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Amateur Bodybuilder
Posts: 79 |
I read a similar thing where most sports trainers or doctors now believe that training in the 8-10 rep range is optimum for muscle growth. However I find with that rep range its hard to go really heavy. With myself I have got better results training heavy in a 4-6 rep range easpecially in compound movements like bench, squats, and rowing. However with smaller muscle groups I find I need to do more reps using a lighter weight to feel the muscle burn so I use higher rep (8-10). I guess it depends on the person and you can't believe everything about training that is written in BB mags half the time they've run out of ideas and just want to come up with new theories on training. There's only so much you can write. | ||
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Elite Bodybuilder 
Posts: 700 |
I had a lot of knee and shoulder trouble when I trained in my teens. I squatted way to heavy for my age. I did not do full or even parallell squats...went way to heavy. I also really tried to kill myself on bench. Probably should have gone lighter more often. B True | ||
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Amateur Bodybuilder
Posts: 110 |
Sniperwolf has nailed this one on the head. Also, in my experience it depends on what bodypart you are working. My upper body grows best with rep ranges between 6 and 8 but my lower body seems to like 8 to 10, sometimes even 12 for growth. Same with calves. You lower body is made up of many more slow twitch fibers which require a different training stimulus (for me at least). But I agree with Sniperwolf about every person being different. That's the whole concept behind bodybuilding...find your own groove. Each person will be different but there are the certain basic truths about BB that cannot be dismissed or refuted. 99% of the contradictory information we get now days concerning the fundamentals is an effort to sell magazines or something. Never underestimate what people will do for a dollar. ------------------ | ||
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Amateur Bodybuilder
Posts: 251 |
Low reps work the fast twitch muscle fibers, high reps work the slow twitch muscle fibres. While it's true that fast twitch muscle fibers are the ones get bigger than slow twitch muscle fibers, they should not be ignored. So follow the normal advice to vary excercises, sets and reps. | ||
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Amateur Bodybuilder
Posts: 282 |
junky you are on the right track. Everyone has a ratio of fast to slow twitch fibers. If you have a high ratio of fast twitch you should train with low reps. If you have a high ratio of slow twitch you should train with a higher rep range. Now most people are about 50/50. in that case train with a combo of both methods. Anyone that is any kind of athlete has a high ratio of fast twitch. Otherwise they couldnt be athletes. Most professional athletes are in the high range 90/10 Only you would know best as to what you are. ------------------  | ||
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Cool Novice 
Posts: 31 |
In almost all movements I to the fist 3-5 sets at an increasing weight with the last element of that first set group as my max. Then I drop the weight depending on the exercize and do: abs: 70 lbs rather than 150, 200 reps with all others: half weight / 20 reps (instead of 10) Then with all movements come back with the just pre-max build up weight for one last 10 rep set. I am very happy with my progress. |
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posted January 18, 2001 02:21 PM